Standard Chartered Marathon Singaore 2016

I did it!! My first barefoot marathon!

After a very trying week of tapering that felt like an extended wait outside an examination hall, I was a bundle of nerves come Saturday. Just counting down the hours till I went to sleep for a very early wake up at 02h45. I struggled to sleep and woke up so many times.

Finally my alarms started ringing and I could get my routine going. Made a cup of bullet proof coffee and got on my pre-run warm ups. Got the coffee down, had a Cliff Bar, 1.5L of water and electrolytes, packed my bum bag with energy bars, cellphone and  emergency cash. Luckily for me, the start was 3km from my condo, so I could just walk and slow jog there.

The excitement started building as I got nearer. Orchard Road was ablaze with Xmas decorations and more and more runners on the road heading towards the start. I was getting quite a few stares at my barefeet, but being Singapore, no-one says anything. The B52's The Flintstones starts running through my head! Next time I am  doing this in a leopard print outfit!

This year the full and half marathon runners started together which made for quite a scrum to get into our starting pens. There was a total of 46000 runners over the 10, 21 and 42 km distances so the organization always had the feeling of controlled chaos. I decide to start near the back of my starting pen so I would not get pulled too fast at the start, especially by the half marathon runners.

The weather was the usual Singapore- 26C and 85-90% humidity at 4:30. I was hoping for some rain to keep the temperature climbing once the sun came out but knew that the last hour was going to be tough today once the temperature went above 30C and the real feel temperature would be over 40C.

Finally, the elite runners set off and we all shuffled closer to the start. And then we were off! I started my watch as I crossed the starting line and slowly made my way through the mass of runners, trying to get some kind of rhythm and not be boxed in. The first 10k was going to be tricky until the half marathon runners peeled off, but by the 5k mark the crowds were thinning and it felt comfortable.

Not carrying any water, my strategy was to get 200ml of water at every water station right from the start. Luckily I never had to queue for water so could keep my hydration levels high.

I got to 10km in 58 minutes and was rather surprised at my slow time. My pulse rate was sitting at 155 and was feeling that I was working hard, but my breathing was fine and I felt fine. I spent some time have an internal chat saying it was probably race nerves and excitement, as my pulse should have been a max of 145. More worrying was my cadence- it was sitting at 88/minute and would have wanted it to be 90 at least. I shortened my stride by lifting my feet quicker from the ground but in the end this run was feeling it was not going to be the perfect run.

After making peace with this, we entered East Coast Park. From now it was going to a very straight and flat 20km. I really don't like ECP but all marathons in Singapore go through it as it gives lots of distance without closing off any roads. At least we get to see the sun rising over the sea.

20km passed in 1:56 and I felt fine. At about 25k, I met up with another barefoot runner, Wei, and we started running together, chatting about barefoot running. It really helped us make the time and distance fly past. Lots of jokes about all the money people spend on running gear.

At 30k I needed a walk and told him to go on but later caught up with him, and then asked if we could finish the race together, to which he very kindly agreed. From about 35k, the race had become a walk and run for me. My pulse rate was staying at 160-165 and I felt my blood sugar levels fluctuating quite a bit. I was now in new territory for barefoot running and it was starting to show. Physically I felt OK, but my internal systems were being beaten down and my cadence had dropped to 83-85. If my pulse hit 165 I was feeling faint so walked and ran to keep my pulse at 160. Luckily Wei was on his third barefoot marathon and was very relaxed, so gave me lots of motivation.

Every kilometer felt like a landmark and eventually we were about 2km from the end. And then the one part of the race that I really disagreed with- the 10k who had started at 06h45 joined in one the route, and we had hit the walkers at the back of the race. It was pretty annoying to break stride, dodge and weave through hordes of walkers, talking four abreast.

A last little push for the finish line to show some form and we crossed the line together in 04:27:16! My first barefoot marathon done! The commentator had some words to say about a crazy barefoot runner from South Africa.

My feet had felt fine the whole way, legs felt sore but good, and just the inexperience of running more than 35k left me out of sorts.

Post Race Analysis- I had set a target for 4:20 with an outside chance of a 4:00 if everything went very well. So I was pretty happy with my result.

My legs felt more sore than I have felt for a very long time but not so sore that I am struggling to walk, just that they have worked hard. Which is good as there is a uniformity in the soreness. No muscles worked harder than the rest.

My internal energy delivering system needs some more work for long distance running in these hot and humid climates. Some weight loss is a quick fix and more 30k + runs in the longer term. Being of solid Dutch stock my body is not ideal for these conditions. I also almost fainted four times after the finish and have been feeling light headed even 48 hours after the race. Movescount gives me 3800kCal energy burnt with 120 hours of recovery!

I also need to work on my race nerves as my pulse rate was a consistent 10 -15 bpm higer than normal.

Once I have factored in the Singapore Premium, which for me is a 30sec/km loss in time on longer runs I am pretty close to 4 hours. And it also works for the elite men, as the race is usually 10 minutes off the world record and it is on a very flat and fast course attended by the best runners in the world.

Lastly I would like to thank Habitat 4 Humanity Singapore for allowing me raise money for them (SG$5186.00), the InterNations Serious Running Group for not being too embarrassed running next to a barefooter, all the support from friends and family, and most importantly, Molly, who has been my #1 supporter and has had to endure endless barefoot running discussions and analyses, and sweaty footprints across the house!

The Long Run

A key element of any long distance training plan is the long run. Usually done on the weekend because it takes a long time and recovery is needed afterwards. And it gives you the pleasure of lots of eating afterwards and a well deserved afternoon nap!

Every Saturday for the last few months, I have woken up early, at the latest 05H00, and got myself ready for it. A cup of bullet proof coffee, a handful of nuts, load my running vest with water, energy shots, cellphone, some cash for emergencies, and I am ready to hit the road!

To fit in runs for 20 to 35 km's require some planning so you don't hit endless traffic lights or pedestrians that break your rhythm. That is why getting up early is crucial, you can avoid the morning rush and "bend the law" by crossing lights on the red. Also, it is cooler in temperature and have the virtuous feeling of running past late night revelers stumbling out of bars and clubs.

One of my frequent routes takes me down the shopping heaven/hell that is Orchard Road. I love running through the crazy early Christmas scenery marveling at all the reindeer, elves and, for some obscure reason, mushrooms!

My last few long runs have all involved some kind of drama. There was the planned 35k East Coast Park that ended up with me being crippled with diarrhea after eating a dodgy energy bar. I ended up with 30k in 3h running time but it involved numerous pit stops. An easy 30k hurt really badly after I killed myself the previous day on the bike. A 25k that was mostly done in a yuuuge thunderstorm and made the pavements very slippery, and I ended up falling hard!

My last big run this Saturday became a mental exercise rather than a physical one. I had developed a spasming muscle in the left calf from running to much in wet, slippery conditions in the last two weeks. (Barefooting is tricky on slippery hard surfaces as I am continuously tense waiting to arrest any fall, and my muscles don't relax and so get very stiff)

20 minutes into the run, my calf started spasming badly and 10 minutes later I was stopping to massage it but to no avail. I turned around in a furious mood as I had got up at 04H00 for this run, and proceeded to hobble back home. As I got close to home, a violent thunderstorm broke but I do love running in the rain even if it is slippery. I decided to do a 10k loop near my house so at least I would have a two hour run for my troubles and stop me from feeling grumpy the whole weekend. My calf muscle was loosening a bit and I could run slowly, and I would only be, at most, 5km from home, so could walk back if things got serious.

I also reminded myself that things like this could happen on race day and I would have to deal with it. And this was the last crucial run before I started tapering so I would have to time to deal with any injuries.

And then two hours turned into 3 hours when I decided to run Rifle Range Road which I had never run as a road run. And then 3 turned to 4. Ended the run with 37km under the belt. Not the speed I was hoping for but my average pulse rate was 130 bpm which is comfortable, and I got the big boost of confidence that I could do the marathon barefoot come what may. And that is the main reason to do long runs, the mental confidence that you can tackle the distance.

My legs were fine on Sunday but my calf was like a block of wood and very sore to the touch. After seeing the physio, I might have a small tear, but with some needles being poked into me, excruciatingly painful pressure point massages and rehab exercises, I should be OK for the day.

And I have done the training!! Now it's just rest and light exercise for the next two weeks and then race day!

Sungei Boloh- Looking for Crocodiles!

Sungei Boloh is probably Singapore's wildest park with free swimming crocodiles, a more basic atmosphere and being right up North away from the bustling city. And Yes, there are definitely Crocs here, I have seen four in four previous trips!

But the main reason was to run a new place with some great running friends and it turned out to be one of the most relaxing runs this year with lots of laughter and chatting. Perfect after my (very) long run yesterday.

 

 

The Serious IN Running Group 

Hugo, the run leader, showing the route.

 

Organic domes shaped like fish baskets? - it has be  Singapore!

 Looking over the Straits of Johor towards Malaysia

.

Mangrove Swamps everywhere but no crocodiles

Bite me!

 

 Only this poor little fella........

Thank you Trisha for the use of your photos! And to Hugo for organizing a fun run!

How do you start Barefoot Running?

After last week's post on the Why would you choose to run barefoot? , Here is the How to Start?

Working on the premise that "knowledge is like an onion, there always another layer" this is going to a brief overview. Future posts will go in greater detail.

You might have read articles that discuss barefoot running which mostly mention that you should transition into it, by wearing minimalist style shoes, by starting on grass or the beach, by doing strengthening exercises etc.

These articles are always written by people who do not run barefoot at all. The hard truth is that there is nothing you can do to prepare yourself for running barefoot, except running barefoot. And by barefoot, I mean no foot covering of any sort.

An important concept is proprioception. For barefoot running, this means that the soles of your feet tell your body what is happening. They feel your position, movement and acceleration. Think about picking up an object with your hands. You do not have to consciously think about your hands movements, how the muscles in the arms tense and relax to move the object, how your torso stiffens and moves if the object is heavy and you need to counterbalance the weight. Your feet will do this all for you and they know how, if you let them just get on with the job. But to activate the feet and soles, you must start with bare soles.

A good idea is to spend as much time as possible barefoot around the house. Try picking up Lego pieces with your toes. Feel the different textures between tiles, wooden floors and carpets. If you have a garden spend time there barefoot. (A future blogpost will discuss dangers going barefoot but, trust me for now, it is so small that you can safely ignore any perceived dangers)

And now for the part where most people get it wrong- select a hard, flat surface like a pavement or a path through a park. If you choose to start on a soft surface like grass or beach sand, you will have bad technique. All you have done is changed a soft, cushion sole for a soft, cushion surface. Your feet will be unable to tell you if your stride is wrong so you will continue to make the same mistakes.

Standing barefoot on your chosen hard surface, start jogging gently in one spot. Naturally your body will be doing it with slightly bent knees and landing on the front of the foot. Now lean slightly forward from the ankles, not the hips, and move forwards. Keep that gentle jogging movement taking small, quick steps as if you are running on ice or hot coals. And there you go, you are now a barefoot runner!

That is all there is to it. But don't go to far! Lots of people love that effortless and free movement so they set off for a half hour or more, and then the next day their calves will be like blocks of wood. At most, only run 500m at the beginning. Do not run the next day if you are feeling sore. Remember that you have not properly used the muscles in your feet and calves before.

The muscles in your calves are using eccentic movements to control your body weight. Eccentric movement (or contraction) is when your muscles are lengthening at the same time that they are under stress. You might have come across this when doing squats in the gym or feelig very sore the next day when hiking downhill. This is a totally different movement from concentric contractions which is most gym work. But don't worry, the body quickly adapts if you give sufficient stimulation and rest.

What we have now done is make the feet, calves and knees the cushion for the body. The hard surface stops us from landing on our heels, which would be too painful, and helps give feedback via our soles to our body.

In the next blog post, I will discuss cadence (how fast your legs rotate), using the strongest muscles in your legs to run with, and correct body posture.

Congratulations on making it so far!

Why would you choose to run barefoot?

Why would you choose to run barefoot?

Surely, we have things called running shoes and they represent the most advanced technology that multi-billion dollar companies can design.

Not so fast!

Do you know that the more money your shoes cost, the more likely that you will be injured?

Marathon times in the USA decreased when modern shoes made their debut in the late 70's?

Athletes who win marathons grew up wearing hardly any shoes?

The majority of runners get injured at least once a year where they have to take time off training?

Running shoe companies can't provide any peer reviewed evidence that the latest "Moon Strider 10.5 with Superior Nano Technology" will make you go faster or less injury prone? 

Hmm, this is sounding like a conspiracy theory! Not really. It's just technology that's gotten away from us. Like thinking the latest iPhone is going to make you a better person.

Disclaimer: I do love running shoes. My cupboard is full of Inov8 shoes- my preferred brand. I think they are sexy and all future space crafts should be designed to look like them!

The problem was that as I got older and less fit and strong I started getting injuries that would not get better. I had set myself a goal of running a 100 mile Ultra and my injuries made it look like I would never get there.

Luckily, I had competitively rowed for 10 years and knew that correct technique will always beat power, and prevent injuries. So after some research and reading lots of great books (some listed below), I knew I had to get my running technique correct.

And the easiest way is to take off my shoes! What I needed was feedback, not from a coach, but from the soles of my feet. The biggest cause of running injuries is impact. To reduce impact, I had to have correct technique. And, if you run barefoot, your soles will tell you straight away when you are landing too hard!

Know why those Kenyans run so effortlessly? Less impact! And a grueling, extremely competitive foundation phase.

I know they are wearing shoes, but we will get to that soon.

My plan for my eventual 100 miler meant I had to go back to basics. Learn how to run without shoes so I could transition back to shoes when I did my big race. (My next blog post will be on the how to run correctly.)

Running is a natural activity so most of us never get coached how to run correctly. But if we play tennis or football we spend a lot of time on technique. Running seems to be one of the only sports where almost no time is spent on technique.

So we plod along, feeling uncomfortable, getting hurt,and quitting.

Have a look at the above graph showing impact on the feet with heel striking versus mid foot/front foot striking. The impact is more gradual with the bottom chart. With 26 bones, 33 joints, and over 100 tendons, ligaments and muscles per foot, the feet are a very complex structure. And really good at absorbing impact with all that movement the foot allows.

Try standing in one spot and jump up and down. You will do it naturally landing on the front of the foot. Now try doing it landing on your heels! Very painful!

There is more time, and movement, for your body to absorb the shock of landing, and considering that you land with about three times the weight of your body on your feet, less shock is definitely better. That 15mm of foam on your shoes are going to fully absorb three times your body weight?

Going back to the above jumping exercise, did you notice you landing with your knees slightly bent? Try running in one spot- still landing on the fore foot and with bent knees? Even with shoes on we naturally go to the comfortable running position.

The biggest problem with shoes is that it deadens the impact feeling on our soles but that force still goes up to our knees, hips and lower back. And those are the places runners get injured the most.

So, in a nutshell, running barefoot increases the feeling of impact on our soles so we become aware of it every step and thus forcing our body to compensate by absorbing the impact by landing on our forefoot and with bent knees, taking advantage of the natural springs and tension inside our bodies.

The other advantages of running barefoot are stimulation of the nerves on your feet so a barefoot run feels like a massage. I often seek out rougher terrain because it feels so nice! Your foot muscles also move much more and get stronger giving you healthier and happier feet. No one likes to be trapped in a cage!

Running barefoot does not have to be forever, if you so choose. It can be an important training tool if done twice a week. Or you can take some time just to run barefoot during your off season or after injuries.

Please come back next week for a post on how to start barefoot running.

And now for some reading:-

Born to Run by Christopher McDougall- if you have not read this book, you should. A fun read about running by a great story teller. Not a "how to" book but will definitely creates the desire to run barefoot.

Barefoot Running Step by Step by Step by Ken Bob Saxton - The Bible of barefoot running. I keep coming back to this book to brush up my technique. Essential reading.

The Barefoot Running Book by Jason Robillard. Has a fun, slightly irreverent tone and great practical advice. His cross training and training plans are really great too.

Biomechanics of Foot Strikes & Applications to Running Barefoot or in Minimal Footwear - The Harvard University Skeletal Biology Lab's research on barefoot running. As you have guessed, this is a serious read packed with science.

Running with the Kenyans by Adharanand Finn Interesting book on why Kenyans excel at running.

Coaching Clinic with Human Naturally

Last weekend I attended a running coaching clinic with Human Naturally. Even though running is supposed to be a natural movement unlike say, tennis or football, we do need some coaching as years of neglect, injuries and age can change our form for the worse.

Some feedback on technique can be really valuable during your solo runs as can "feel out" the changes on your own and, by watching your watch, see the improvements. Also, it is a fun day with like minded people!

Just a quick explanation on Human Naturally. They are a Singapore based company applying the principals of MovNat. You can read up more on the links provided, but in a nutshell, they believe in natural movement through our environment.

The various movements emphasized are:-

• Locomotive: walking, running, jumping, balancing, crawling, climbing, aquatics (swimming, etc)
• Manipulative: lifting, carrying, throwing, catching
• Combatives: striking, grappling

And this is all done in as natural environment as possible. So think moving like a monkey in a forest or a tribesman in the savanna. And it is not easy! Crawling always takes me by surprise. Try to crawl on your hands and feet, no knees, around your house for a minute or two. Not so easy!

This YouTube video gives a good overview on what it is.
 
It is generally non-competitive and more about grace and ease of movement. And your body develops into a leaner, more elegant form.

The clinic was held at Singapore Botanical Gardens- always a great venue with plenty of surfaces to practice on. There were three students lead by Thomas Lim, who is a great ambassador for natural strength.

Some warm ups, including the dreaded crawl, were followed by various running drills and discussions of everyone's style and experiences as a barefoot runner. The most fun part was lying on the ground and then, on command, sprint in a given direction. Getting up and moving fast can be tricky without slipping and falling. Now imagine if there was a snake or lion there!

And some videos of us all running provided some helpful self analysis. What you think you are doing is not always what is really happening.

I was impressed how much more natural I is was moving from a previous session some months ago.

If you want to do something different on the weekend, please look up Human Naturally. They hold regular sessions across all the movements. I can't speak highly enough of what they have done for my swimming and running.

Here are some links:

Human Naturally
Human Naturally- Facebook
MovNat

Hard Training, Running in the Rain and Loss of Dignity

This week was one of my hard training weeks. I have been doing a 3 week cycle with first week easy, second week moderate, and third week hard. The number of sessions are usually the same but the intensity varies.

This week included 2 gym sessions, track and hill sprint sessions, some time on the bike and a 16km run with a friend, and some light swimming. That was just the week. Saturday was a 11km shake out run keeping pulse down but concentrating on technique especially leg drive. Followed by a coaching clinic with Human Naturally. More of that to follow once I get the videos in.

Sunday I did my Long Slow Run. This week the aim was 25k in 2h30. By Saturday I could feel my body feeling run down but that is the aim. Stress followed by recovery!

I woke up at 5h00 to that "Blah!" feeling. It was matter of getting the job done and then putting up my feet up for the rest of the day. After a big cup of cold brew coffee, which is the best thing in the morning when facing the heat and humidity of Singapore, getting my Camelbak stuffed with 1L bladder, some gels and a bag of nuts for energy, some light dynamic stretching, and some chafe precautions, I hit the road at 6h00.

Within 10 minutes it started to rain lightly and then quickly became a proper tropical downpour with thunder and lightning. I was running down the glitzy Orchard Road which became a real challenge. The problem is all the fancy tiling on the road, which, in rain, becomes very slippery. Barefoot running's biggest drawback is the lack of grip on slick surfaces. Our ancestors never had to encounter this!

I had to watch for any slight declines and shiny patches through pools of water. Obviously this was stressful so you might be wondering why I did not just wait out the storm. Well, my logic told me I could face this on the day of the race so better get the experience. And I really love running in the rain! Especially barefoot! I feel like a kid and a hero at the same time, and I get to splash through puddles for a reason! Also, no heavy wet shoes for me!

But it did come with a price. The constant stress of my feet never being totally sure of the surface, ready for a sudden slip or slide caused my calves to take more strain than normal. After 30 minutes they felt like blocks of wood. Even when the rain stopped, the surfaces were still slick. At about 50 minutes I turned off the road and made my way to The Marina. There the pavement became regular tar and concrete and I felt comfortable again. I just had to watch for the occasional patch but felt myself moving well. My route took me to Kallang Sports Centre and became really enjoyable with a cool morning and fresh air. I wish I could have taken photos but everything was sopping wet (luckily my phone is waterproof).

Hit the turn around point at exactly 1:15 (12km) so pretty happy. My pulse rate was nice and low, my legs felt tired but willing and I had survived an unexpected challenge.

A quick handful of nuts and a slug of water, and I was heading back. About 15 minutes, I stupidly decided to run through a large muddy puddle. Before I knew it, my legs shot out from under me and I fell spectacularly on my back with sunglasses, hat and water going in all directions! So much for the confidence.

After gathering my dignity and equipment, I realized that I felt totally fine and actually even better than before the spill. The hard fall had "reset" some tired muscles in my hips. Maybe like a chiropractor's session. Hmmm, I could start a new re-hab thing with this...

My route took me back along Alexander Canal and I reached a point of just getting so tired of slick tiled surfaces that I veered off to run on the back streets home, just so that I could get some comfortable surfaces. Finished the run well with a time of 2h30'15 and 24k. My pulse never went above 130bpm and when I finally sat down at home I felt tired after the hard week but not shattered like I thought I would be. Some stretching and then a well deserved plate of bacon and eggs. Yeah, week done!

Bukit Timah Trails - 02 October 2016

Sometimes I do run with shoes, and that is usually for trails. Not that Singapore has gnarley, technical terrain. Less trafficked trails can have great sand and smooth dirt surfaces perfect for barefooting. But any erosion areas gets filled with building rubble or crushed granite, and these can have scary sharp edges. Imagine slipping on a jagged tile or broken pipe with wet soles!!

Today I led an InterNations running group along some trails in Bukit Timah. Bukit Timah (Hill of Tin) is the highest point in Singapore stretching out to 163.63m! But it has some great trails around it with stretches that feel like you are in a remote jungle and 2 stunning quarry lakes.

The run was relaxed, with plenty of stops for the sights and keeping the group together. Perfect Sunday chill with great people!

 Lovely clean shoes!!

Singapore Quarry

 Hindhede Quarry- going down to 18 meters below sea level!

 Some were enjoying the trails more than others..

 Dairy Farm

 

Prata and lassi breakfast

Total running time was 1h15. Distance was..... "trail distance is not the same as road distance!"

Credits to Yoshi, Kat and Jessica for use of photos.

The Saturday LSR (Long Slow Run)

As every runner knows, one morning on the weekend is dedicated to the LSR (Long Slow Run). Generally the morning is preferred because you can pig out on food and veg on the coach for the rest of the day with zero guilt!

Today's run was from my house, Alexander Canal, around Marina Bay and back.


I have done it all but never as one run, but estimated it at 20km which is what I was aiming for today.

The morning started out slow. I needed 2 cups of coffee to wake up and felt lethargic. I think it was the fartlek session on Thursday catching up!

Once on the road at 06h30, I felt OK but none of that springy, bouncy energy. Keeping a glance at my cadence, I could see that I was not maintaining my normal 90 a minute. (More of that in a future blog post). It looked like today was going to be a tough one! Which was surprising because last week I had a great run along the Pandan Park Connector and this week's runs were all solid. Maybe slightly over doing things...

But it was a fine morning. There had been no rain this whole week so the air was pretty dry, which is really nice in Singapore. The sky was a good combination of some clouds and clear sky so sunrise was bound to be good. I really love being out and about at sunrise. It is a special time of day when I feel full of energy and the city is still sleepy.

The light was pretty good when I reached Marina Bay, so took some photos.

Finished the Marina Bay loop and headed home. At about 1h30 the wheels started coming off. It was becoming a mental strength run. I just reminded myself that this is what you feel at the end of a long race and suck it up and deal with it.

I usually carry some energy gels with me on long runs, but rarely take them. They are for last resort measures. I prefer to run off my fat reserves, which are more than enough, thank you!

Today, I did dig into my gels and was glad I did.

I got home in the end, stopped the watch and saw I did 19.7km in 2:00:36. Just off by 300m and 36 seconds what I wanted to do.

Kinda funny because last weekend I ran at 11km/h and it was easy. Just 10% difference and it felt sluggish.

Oh well, not my best run but I'm glad I got it under my belt. And now I get to have some guilt free eating!!

Goat Foot Running?

When I was 3 years old, I would constantly ask my mother if I could go goat foot.

Mom: "What is goat foot?"
Me: "No shoes!"

Well, we don't have bears in Africa and I knew it was an animal of sorts!

Me, like Happy Goat- No Shoes!

Just a quick intro...

Just a quick intro-

I started running proper when I wanted to make the U12A Rugby team, and the bug quickly bit! At school I ran 400, 800 and 1500m in summer and XCountry in winter when not rowing or playing rugby.

Rowing stayed on at University but obviously running was a key component of the training. Being at the University of Cape Town, we were on Table Mountain which meant most of the runs involved some trails. Before trail running was a thing, we were doing it!


Once I started working, running stayed with me and I preferred running in the mountains. One weekend I entered a trail race and came 2nd! I had discovered trail running!

Many races and years later I hit a big long term injury, my right ankle had been strained and twisted so many times that there was no strength in the ligaments any more. I could twisted my ankle 3 times in a run and be up and running 10 meters on each time! Going to lower drop height shoes like Inov8's helped but I needed some rest.

Which became 2 and more years and the weight piled on. When I finally decided I got to get serious about fitness again, it became one injury after the next. I think anybody in their mid-to-late 30's knows the feeling! Your body is just not quite what it was.

After reading That Book ("Born to Run") I was pretty enamoured with the whole barefoot thing but I took me much longer, and a move to Singapore, for me to start taking it seriously.

Coming to Singapore, there were no mountains, just lots of incredibly well maintained paved paths and side walks everywhere. No dog pooh, very clean, the perfect place to start.

And so I did! It was difficult at the beginning as I could not go fast or far and I learnt all about small muscles in my legs I never knew I had. Slowly my calves started to look ripped, my speed has improved and now I struggle to run with shoes.

And I have set myself the target of running the Standard Chartered Marathon Singapore 2016 barefoot and at the same time raise funds for Habitat for Humanity Singapore!

Please visit again to keep see how the progress is going and my thoughts on barefoot running. Thanks!